Tag: #fitness

Typhoid and low levels of Serotonin

Vaishali Singh

It’s the seventh time I got detected positive with typhoid, the first time my Widal test came out to be positive was when I was in 5th standard and today I am in the second year of my college it’s been more than 10 years but the problem is still there, the typhoid bacteria Salmonella typhi, activates in favourable condition, for 2 years I had no typhoid but still the problems related to intestine were there, I always suffer from stomach and digestion related problems and overtime these problems decreased the amount of serotonin in my body, my poor metabolism and digestive problems ultimately caused me low levels of serotonin which keeps me frustrated and unhappy for long period of time, most of the times I feel so empty, unhappy and lonely, for years I never understood that it was a clinical problem as I never gave it my attention but the research and deep analysis of 2 days made me understood that every mental health problem has connection to your physical health, the low levels of serotonin makes one feel depressed, broken, restless, emotional and unhappy, and overtime this problem can lead to severe problems which can destroy your mental peace so always take it seriously, you feel low most of the times because your feeling can may have a huge connection with your physical health, now the solution to my problem is to keep your body fit with regular Yoga, exercises and most importantly the healthy food, the another important thing is to do the meditation sessions to boost the serotonin, since this february my health condition is poor and I am struggling to make myself happy but today I understood the proper reason so now I can hope I’ll be better with continuos efforts.

Thank you for reading it, the purpose of putting it here was to aware you that if you’re suffering from Typhoid, or any other disease which affects your intestine or may be any other organ, can lead to decrease in your serotonin level and can cause you depression or severe anxiety but don’t be sad instead work for it, first of all just take time to get recover from that health condition then focus upon healthy food, workout and meditation overtime you will be healed.

What is Serotonin? Serotonin is a neurotransmitter, it’s involved in numerous core physical processes such as the regulation of sleep, appetite, and aggression. For more details read this link, https://www.integrativepsychiatry.net/product-category/neurotransmitters/serotonin/

HOW TO KEEP YOURSELF HAPPY AND FIT IN THIS LOCKDOWN?

As many of us are being told to hunker down in our residences and houses, and limit trips outside and social contact, matters are feeling pretty “real” at this point. Aside from the overall worry, people might also have about their bodily fitness as they digest the information from around the sector and here at home.

Here are some of the mental health practices to make sure to hold doing—or start doing, for a number of us—during the lockdown period.

Have a routine

We realize how vital habitual is, especially for children, under regular conditions. And when schools are closed and lots of humans are running from home or informed to live at domestic. But it’s simply a whole lot higher for anybody’s mental fitness to strive to maintain a routine going, as tons as possible.

Start at-domestic exercise recurring

Working out at home in those instances is glaringly a desirable way to live healthy and kill indoor time. There are plenty of options, from the 21st-century ones to the old fashioned ones. Many online workout assets are offering loose get right of entry to or longer free trial periods at some point of this time, which is probably worth searching into. 

Get out of doors—in nature—if you could

This is tons easier in the united states of America or suburbs, but if you’re inside the city and it’s feasible, shimmy beyond your constructing neighbors and go for a walk within the park. 

study

And there are some superb motives to do so. Lots of new studies reveals that spending time in nature is a boon to both intellectual and bodily fitness. For instance, multiple studies have determined that time in inexperienced and blue areas is related to reduced anxiety and melancholy, and the connection may be a causal one.

But what’s captivating is that it doesn’t seem to need to do with simply the more pastime, the sunshine, or the air quality (even though these sincerely play a role). Forest bathing may in reality help the immune system: One mechanism is a concept to be through the chemical substances that trees release, phytoncides—some research has discovered that folks who spent more time in nature had a greater hobby of immune cells called natural killer cells.

Decorate your home

Working on your house if you have time can be a precise manner to feel efficient and in control. “Take the possibility of the extra time by using decluttering, cleansing, or organizing your home,” says Serani, referencing the book Trauma-Informed Care. “Studies say the predictability of cleaning not most effective gives an experience of control within the face of uncertainty, but also gives your thoughts frame and soul a respite from traumatic stress.”

Meditate, or just breathe?

Meditation has lots of studies at the back of it, as most people with the aid of now know—it’s been shown to reduce signs of depression and anxiety, and even grow the extent of positive areas of the brain. 

But if meditation isn’t for you, just breathing slowly might be. Controlled breathing has been used for millennia to calm the thoughts—and a look at some years in the past showed the mechanism that would provide an explanation for it. 

Maintain community and social connection

As mentioned, we’re fundamentally social creatures, and at some point of crises, it’s herbal to want to gather. Social connectivity is the possibly the finest determinant of health there is, as this landmark 80-year-lengthy examine from Harvard reported, and one in every of our most simple mental needs. 

Be of provider, from a distance

Being of provider is one of the quality matters we will do for society—and on a more egocentric note, for ourselves. Studies have repeatedly found that serving others, even thru small acts of kindness, has strong and on the spot intellectual fitness benefits. And feeling a experience of purpose has additionally been proven to help humans get over negative events and build resilience.

Practice gratitude

This isn’t always the easiest aspect to do in these instances, mainly if you’ve felt the more brutal results of the pandemic, like activity or enterprise loss, or illness. But practicing gratitude for the things we do have has been shown over and over to be hugely useful to intellectual health. 

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Let yourself off the hook

This might be the most vital factor to keep in thoughts—don’t beat yourself up when things aren’t going perfectly on your household. On the pinnacle of the whole thing else, being disillusioned with yourself is definitely counterproductive. If the children watch too much 

Diet

We have grown up listening to the term ‘balanced diet’ in science. It refers to a diet that has all the essential nutrients and minerals that will keep us healthy. Having a balanced diet has been encouraged by our childhood. After all, it is important in keeping our health well.A person intakes appropriate amounts of proteins, minerals, and nutrients in a balanced diet. It is quite necessary for the smooth functioning of our body. If we consume a balanced diet regularly, we will always remain healthy. It lessens any chances of falling ill. Moreover, a balanced diet also boosts our immunity system.

Importance of a Balanced Diet

Most people believe that a balanced diet is definitely the key to a healthy lifestyle. It is rightly believed as even scientists say so. When we always consume a balanced diet, we will maintain our physical as well as mental health. A balanced diet must contain the proper foods that are consumed in apt quantities. A perfect balanced diet is composed of carbohydrates, proteins, fats, minerals, high fiber content, vitamins, and more. Moreover, nowadays the trend of junk food is here to stay. People are not taking a balanced diet rather eating all sorts of harmful foods. It is more important than ever to tell people about the importance of a balanced diet. You cannot merely exercise and expect your body to stay fit. A balanced diet is crucial for that.

Most importantly, it is called a ‘balanced’ diet because it requires all the foods to be eaten in a balanced manner. For instance, if you intake large amounts of carbohydrates and a little amount of protein, then that will not be called a balanced diet, even if you are eating the right foods. The balance needs to be maintained for that.

How to Have a Balanced Diet?

One can always adopt a healthy lifestyle by starting to consume a balanced diet. Firstly, one must definitely increase the amount of liquid to consume in a day. Fluids are very important for the human body to function healthily. As almost 80% of our body is filled with water, we need it for good metabolism. Thus, start with drinking at least two to three liters of water every day. Moreover, try cutting down on the consumption of tea, coffee, alcohol, and other such addictive liquids. Furthermore, one must always eat fresh vegetables and fruits. As fresh fruits and vegetables are great sources of fiber and vitamins, we must consume them for good body growth. Try to avoid eating deep-fried or overcooked food as it loses all its nutrients. The balanced diet must have the five essential elements, i.e. bitter, sour, sweet, pungent and salty. Also, the emphasis is on fresh fruits because the processed or packed ones do not have nutrients.

Most importantly, always chew your food patiently. Do not just swallow it after chewing for four-five times. This way your food won’t get digested properly. Savor the food slowly and steadily. Next, do not eat in excess. You must know when to draw the line and stop when you don’t have the appetite. Therefore, we see how a balanced diet will keep you healthy and fit. It will improve the quality of your life and keep all the illnesses away.

Sports

First of all, Sport refers to an activity involving physical activity and skill. Here, two or more parties compete against each other. Sports are an integral part of human life and there is great importance of sports in all spheres of life. Furthermore, Sports help build the character and personality of a person. It certainly is an excellent tool to keep the body physically fit. Most noteworthy, the benefits of Sports are so many that books can be written.  Sports have a massive positive effect on both the mind and body

Physical Benefits of Sports

First of all, Sports strengthen the heart. Regular Sports certainly make the heart stronger. Hence, Sport is an excellent preventive measure against heart disease . This certainly increases the life expectancy of individuals. Furthermore, a healthy heart means a healthy blood pressure .Sports involve physical activity of the body. Due to this physical activity, blood vessels remain clean. Sports reduces the amount of cholesterol and fats in the body. This happens because of the increase of flexibility of the wall of the blood vessels. The flexibility increases due to physical exertion, which is the result of Sports.Furthermore, the sugar level in blood also gets lower thanks to Sports. The sugar certainly does not accumulate in the blood due to physical activity A person experiences a good quality of breathing because of Sports. Sports strengthen the lungs of the body. Sports certainly escalate the lung capacity and efficiency of the body. Hence, more oxygen enters the blood which is extremely beneficial. Furthermore, there are fewer chances of developing lung  diseases due to Sports.

Appropriate body weight is easy to maintain because of sports. A Sports playing person probably does not suffer from obesity or underweight problems. Sports certainly help the body remain fit and slim.

Furthermore, Sports also improves the quality of bones. A person who plays sports will have strong bones even in old age. Several scientific research reports that Sports prevent many diseases. For example, many researchers conclude that Sports prevent the development of cancer.

Other Benefits of Sports

Sport is certainly an excellent tool to build self confidence . Playing Sports increases confidence to talk properly. A sport certainly improves the skills of communicating with others. Furthermore, the person experiences confidence in sitting, standing, and walking properly. Hence, Sports enriches the social life of an individual.Sports bring discipline in life. It certainly teaches the values of dedication and patience. Sports also teach people how to handle failure. Furthermore, the importance of following a time schedule is also present in Sports.

Above all, Sports improves the thinking ability of individuals. Sports certainly sharpen the mind. Children who play Sports probably perform better at exams than those who don’t. Finally, Sports reduces the stress of mind . A Sports playing person would certainly experience less depression. Sports ensure the peace of mind of those playing it. Most noteworthy, Sports brings happiness and joy in the life of individuals

A sport is an aspect of human life that is of paramount importance. It certainly increases the quality of human life. Sports must be made mandatory in schools. This is because it is as important as education. Everyone must perform at least one Sport activity on a regular basis.

Credits: toppr.com

LOCKDOWN FITNESS.

Being healthy even during the lockdown is as crucial as breathing. Staying miles away from obesity with a healthy mind is the main goal of fitness freaks. Active participation in projects, assignments, sitting, and working for a long duration may occur exhausting.

https://www.wsj.com/amp/articles/five-home-workouts-to-do-during-the-coronavirus-outbreak-11584792000

Lockdown exercises- Can’t spend time gyming? Lockdown has led us to sit at home. Eat, sleep, web series, and repeat. This has become the daily routine of many adolescents yet some are indulged working from home. Somehow they are distanced from fitness due to lockdown. Some exercises can be easily done at home to keep you in shape:

Planks- Finest exercise to work on core. 

  • Lie down on the floor.
  • Let your forearms and elbows touch the floor, uplift your body.
  • Keeping legs apart and coming up on toes.
  • The body weight should be on the arms and the toe.

Push-Ups- Exercise to build upper body strength.

  • Lie on the floor facing downward. Keep the back and legs straight and off the floor. This is the initial position.
  • Use palms and toes to lift body
  • Now push your torso upwards from the ground till your elbows lock.
  • Return back to the initial position.

Squats- Exercise to enhance lower body strength.

  • Stand in a standing position with legs wide apart wider than shoulders.
  • Extend arms making them parallel to the ground. Bend your knees as if sitting on a lowered chair. 
  • Keep body weight on the heels, core tight, and torso upright.
  • Come up and straighten your legs and lower your arms back to the side. https://www.youtube.com/channel/UC3yVuey1XHx4KOVfdW65a-g

Lockdown diet- Lockdown has resulted in more food cravings as there is unavailability of fast food around the corners as well as no delivered food. Fitness is not only about spending hours at the gym but also about eating healthy.

https://m.timesofindia.com/life-style/food-news/covid-19-diet-to-boost-immunity-in-older-people/amp_etphotostory/74799906.cms

As vegetables and fruits cannot be stocked for a longer duration, it’s necessary to grab high protein intakes like Chana, yogurt, nuts, and peanuts. The main reason for lockdown is Coronavirus and can only be defeated by strong immunity.

  • Copper:  This micronutrient helps in making red blood cells. It is rarely referred to though it plays a major role in maintaining a healthy body, including the normal functioning of the immune system. It is essential for development and all-around health. Food sources rich in copper are seafood (lobster, squid, oyster), nuts, beans (lentils, soybeans), fruit and vegetables, etc.
  • Iron: This nutrient boosts immunity and hemoglobin to eliminate fatigue. Some of the best food sources of iron include – egg, liver, beef, canned salmon, legumes (lentils, beans, and chickpeas), nuts (cashews and almonds), wholegrain cereals, dark leafy greens such as spinach, kale and broccoli, etc.
  • Vitamin D: Recently, a study claimed that low levels of vitamin D are linked to higher rates of COVID-19 mortality. Studies have also suggested that vitamin D may help protect against respiratory infections. Egg yolk, sardines, salmon, shrimp, and fortified foods such as orange juice, milk, yogurt, and cereal are rich in vitamin D.
  • Omega-3 fatty acids: They are essential fats with many health benefits. Omega-3s can help fight depression and play an essential role in supporting the immune system. Foods that are high in omega-3 fatty acids are salmon, sardines, trout, catfish, herring, mackerel, chia seeds, flaxseeds, walnuts, spinach, etc. 
  • Beta-carotene restores itself into vitamin A, which is an anti-inflammatory vitamin. Consuming one cup of the good sources of beta-carotene can give around 60-100% of the total daily amount of beta-carotene. To enhance your immunity include this in your diet. Carrots, spinach, sweet potato, moringa (drumstick) leaves, and pumpkin are all good sources of beta-carotene.  https://www.outlookindia.com/outlooktraveller/explore/story/70496/5-simple-hacks-to-eat-healthy-and-boost-your-immunity-the-right-way-this-lockdown
https://amp.scroll.in/field/958492/coronavirus-lockdown-from-dance-to-bodyweight-exercises-ways-to-stay-fit-during-self-isolation